Lentil Spinach Soup

Lentil Spinach Soup is a hearty vegetarian soup that packs a lot of protein and iron. Lentils are simmered in a vegetable broth with spices, vegetables and spinach to create a classic lentil soup.

Lentil Spinach Soup

Two of A Cedar Spoon’s most popular recipes happen to involve lentils. One is this Moroccan Red Lentil Soup and the other is this Carrot Red Lentil Soup. In my house we enjoy a lot of lentils whether it is soup or lentils over rice and it seems like a lot of other people are on the same page.

Today’s Lentil and Spinach Soup is similar to a lot of the lentils soups you might see in restaurants. It is a slow simmered soup mixing brown lentils, carrots, celery, onion, spices, vegetable broth and spinach.

Speaking of lentil soup. When I am in need of a Middle Eastern food fix and don’t feel like cooking, our go-to restaurant nearby is Aladdin’s Eatery. I am picky about the Lebanese restaurants because I have had some of the best Lebanese cooking around {thanks Grandma!}. Aladdin’s does a great job of providing a wide variety of healthy Middle Eastern dishes and some with a small twist. For example, they have a lentil chili that is unique and a nice change from traditional chili. They also have a traditional lentil soup that I order a lot that is similar to today’s soup. Sometimes when I am feeling brave I get a side of their hot sauce to add some spice to the soup. Try it if you dare. 😉

Aside from the taste, a few things I like about Lentil Spinach Soup include:

Heart Health: Lentils are high in fiber and have been shown to held reduce the risk of heart disease.

Lower Cholesterol: Lentils are a great cholesterol lowering food due to their high levels of fiber.

High in Iron Lentils are loaded with iron and are really great for people who are looking for ways to incorporate iron into their diet.

Protein Packed: Protein makes up 26% of the calories in lentils and they have the third highest level of protein than any other plant food. I like that because it helps me feeling full and provides energy.

Lentil Spinach Soup

Description

Lentil Spinach Soup is a hearty vegetarian soup that packs a lot of protein and iron. Lentils are simmered in a vegetable broth with spices, vegetables and spinach to create a classic lentil soup.

Ingredients

2 Tablespoons olive oil

1 sweet onion, chopped

3 garlic cloves, minced

2 carrots, peeled, chopped

3 celery stalks, chopped

1 1/2 cups brown lentils, rinsed and picked over

1-14.5 oz can diced tomatoes

6 cups vegetable broth

1 bay leaf

1 teaspoon thyme

1/2 teaspoon paprika

1 teaspoon oregano

1 teaspoon basil

1 1/2 teaspoon cumin

1/2 teaspoon coriander

3 oz fresh spinach {about 3 cups}

Garnishes options:

A dollop of plain yogurt

Fresh parsley, chopped

Green onions, chopped

Parmesan cheese

Lemon wedges

Instructions

Heat olive oil in a large pot. Add onion, garlic, carrots and celery and sauté until vegetables are soft.

Add the lentils and continue to sauté for 3 minutes stirring the whole time.

Add the diced tomatoes, vegetable broth, bay leaf, thyme, paprika, oregano, basil, cumin and coriander, stir and bring to a boil. Turn heat down and partially cover the soup. Let simmer for 45-60 minutes, until the lentils are tender.

Add the spinach and let wilt.

Serve the lentil soup in soup bowls and garnish with a spoonful of yogurt, fresh parsley, green onions, parmesan and a lemon wedge.

Notes

Make sure you rinse your lentils and pick through them to discard any that look inconsistent or off with the rest of the lentils.[br][br]If you like a bit more spice in your Lentil Spinach Soup add a 1/2 or 1 teaspoon of cayenne pepper or crushed red pepper.[br][br]Add more broth for a thinner soup. As it is now it is a bit thicker.[br][br]You can serve this soup over brown or white rice with a side of Naan or pita bread.[br][br]When I store the leftovers in the refrigerator I notice the broth gets soaked up. If you want there to be more broth add additional vegetable broth as needed. If you like your lentils with less broth it goes great of a bed of rice.

Comments

I totally forgot about lentil soup. It is one of my faves but I think in the soup game it kind of gets forgotten because it is so simple. I am always looking for ways to have more iron in my diet. never knew these little guys packed such a punch!

Yes! They are great for adding iron to your diet. And yes some people forget about lentil soup, probably because it is so simple. The nice thing about it is there are so many variations of it that you can make. You could change up the greens you add, add different vegetables, spice it up more. The options are endless! 🙂

Meet Julia

I'm Julia. Wife, mom to three growing boys, lover of food. Here you will find quick & easy weeknight meal ideas, kid-friendly recipes and a few sweet treats. My roots are from the Mediterranean and many of my recipes incorporate those flavors!

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I'm Julia. Wife, mom to three growing boys, lover of food. Here you will find quick & easy weeknight meal ideas, kid-friendly recipes and a few sweet treats. My roots are from the Mediterranean and many of my recipes incorporate those flavors! Read More…